Week of 9/11 – 9/17

New CFCA Merch is in! We have an assortment of new designs so check it out. If you don’t see something in your size please ask a coach cause we didn’t put everything on the rack. Also a fresh batch of “Keep it Tight” stickers have arrived as well. Those spawned out of a nervous interview Karen did on live TV for Fox 25 where Gene Lavanchy asked Karen what the kettlebell swingers in the background were doing. “Ya know….keeping it tight!”

September Schedule Tweaks:REMEMBER.….the afternoon classes are switching this week! We are going back to running classes on the hour 4:30/5:30/6:30 PM. We are also going to shift our Climbing night from Tuesday to Wednesday at 6:30.

This Friday 9/15 7PM-10PM – CFCA HARBOR CRUISEThe reschedule date is officially set so line up a sitter if you have kids and mark your calendar. The cost will be $5 to get on the boat which covers the tip for the crew and we’ll collect at the dock before we depart. Plan to meet up on the left side of the Cape Ann Marina parking lot by 6:45pm that night. Feel free to invite your significant other or bestie along for the ride if that floats your boat. Other important information: CASH BAR!!!! This event is also 18+. This is our one big summer social event so the more CFCA faces the better! Facebook event link here.

50,000 Double Unders in September! We are in week 2 of a collective gym wide challenge to complete 50,000 Double Unders by the end of September! Can we do it????? Do you have double unders yet? Let’s make an effort to work on this skill in hopes of reaching our goal. The one caveat….DU’s done in a workout do not count towards the total….So they must be done pre/post class. According to my Math we must average about 1666 per day. There will be a weekly tally on the chalkboard so write your name on and update it throughout the week. Lets do this! https://www.youtube.com/watch?v=_7cpagB7WUg

September is BUDDY MONTH!… meaning you can bring friends to 2 CFCA classes on the house so they can get an idea of what we do. If they decide to join they get $50 off the first month membership dues and you get $50 in CFCA cash to use toward membership fees, protein, merch, private sessions etc. You can bring as many friends as you like over the course of the month.

Mom Strong Class is a GO!: Mom Strong is a strength and conditioning class designed specifically for postpartum moms to help gain or maintain strength and health after childbirth. The goal is to create a space to sweat in a supportive and fun environment with skilled instructors who can modify any movement to match where you currently are. Workouts are be designed as intervals or circuits to make it a baby friendly class. No CrossFit experience will be necessary to join. Classes are Mon/Wed from 10am-11am for the next 5 weeks. If we get a critical mass of regulars then we will keep it running so if you know any new moms who would benefit please pass the word!

Friday Morning Trail Runs & Quarry Swim: Remember when the weather allows (not raining) we are still doing a weekly trail run in Dogtown at 6AM on Friday Mornings. The pace of the run is conversational and we generally do between 3-4 miles finishing with a swim at the quarry and are back to the cars around 7-7:15am. Join us. It’s a great way to start a Friday!

Sunday Open Gyms: Our Sunday 10-11AM Open Gym is still on hold but will likely start to be more weather dependent (i.e if it’s nice out we will not run it). That being said, feel free to come in and do open gym activities while the Sunday 9AM class is running (provided you are not interfering and get the coach ok). Thanks for understanding and remember to prioritize that OTG activity as much as you can, while you can. Get out there and explore beautiful Cape Ann. Once we get deeper into the Fall the open gym time will be more regularly scheduled.

The goal here is to get some quality work in doing the hardest variation of movement that is currently within your ability level. The priority is make it challenging. Then finish with some fast paced intervals.

Steady Grind with your partner. Break up Reps as you wish. Leave a little in the tank on each set.

Outside the Gym Recovery Day? Do something active for 30-60+ mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. (easier than you think!) A few of these sessions per week can really enhance your cardiovascular base which will help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.